2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Author Archive

1.21.2018

CrossFit San Ramon – CrossFit

Push Jerk (5×5 build to and record heaviest)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#


1.20.2018

CrossFit San Ramon – CrossFit

Skill Work

Handstand

Handstand walking

Handstand Push Ups

Metcon (AMRAP – Reps)

2 times through

1:30 min amraps – 2 minute rest

1. 5 meter plate plate push 45/25

2. KB Swings 53/35

3. Row for Calories

4. DB Cleans 35/20


1.19.2018 challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

5 min hang snatch drills

Hang Snatch (10 minutes 4×5 keep it light, focus on form)

Hang Snatch (build to heaviest weight for wod)

Metcon (AMRAP – Reps)

3 rounds

1 minute – 7 hang snatch, max burpees (score burpees) then

1 minute row for calories – score calories

90 second rest between rounds

After 3 rounds 90 second rest, then part 2-

Metcon (AMRAP – Reps)

part 2

3 Rounds

2 minutes 15 Goblet Squat

200 M Run

Max 5 Meter Shuttle Runs – each touch counts as 1 rep

rest 90 seconds


1.19.2018

CrossFit San Ramon – CrossFit

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here


1.18.2018

CrossFit San Ramon – CrossFit

Snatch (7×2 85%)

Metcon (Time)

3 RFT

15 Overhead Squats 95/65

10 Plate Burpees

25 Sit Ups


1.17.2018 weightlifting

CrossFit San Ramon – CrossFit Skills

Metcon (Weight)

8 min EMOM

3×1 of each

high hang clean

hang clean

50% 1 RM

Power Clean (4×3 power cleans75%)

Clean (6×1 full clean 90%)

Deadlift (5×5 record heaviest)


1.17.2018 challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

hang snatch drills with pvc

Strength

1a). shoulder press 3×10

1b). Barbell bent over row 3×12

1c). Dumbbell lateral raise or use small plates 3×12 4 second count lowering of weight

Rest 75 seconds

2a). Ring Push Ups 2×15 to failure

2b). Strict Pull Ups 2×15 to failure

Metcon (AMRAP – Reps)

5 min amrap

10 Alternating Dumbbell Snatch

5 Burpees

5 Goblet Reverse Lunge

2 min rest

5 min AMRAP

7 Box Jumps or step ups

7 Toes to Bar

7 Air Squats